Comparing Nutrients in 500 calories Oranges VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Oranges: 1064g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Oranges or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 124g	130g per day for Men 19-50 years
Sugars	137% 99g	169% 122g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	18% 10g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	13% 117μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.8% 319μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	42.6% 426mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.3% 1.06mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	447% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	25% 923g	23% 849g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Raw Oranges have 11.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B9, 4.8 times more Vitamin C and 19.5 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Raw Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Raw Oranges have 3.3 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Potassium and 5.4 times more Selenium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.5 times more Iron, 1.3 times more Magnesium and 38.7 times more Manganese than Raw Oranges.
• Both Raw Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Copper, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 13 times more Fiber and 2.6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Raw Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.